Butternut Squash and Feta Frittatas

This is a great recipe to use up leftovers from the Butternut Squash and Feta Traybake (there should never be any excuse for food waste).

The frittatas are great to take along cold as a packed lunch, picnic or just a snack, just keep cool.

BUTTERNUT SQUASH & FETA FRITTATAS

Joanne Iceton

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Course Main Course, Snack

Ingredients

  

• 1/2 small butternut squash about 300g*
• 1 red onion
• sprigs fresh oregano or 1/2 tsp. dried
• 1 tsp. smoked paprika
• 1/2 tsp. cumin
• 1/2 tsp. chilli flakes optional
• 1 tbsp. unrefined rapeseed/olive oil or use whatever oil you have
• 100 g feta cheese
• 1 tbsp. pumpkin seeds
• 4 free range eggs
• 4 tbsp. milk or water

Instructions

 

• Oven 220c.
• Peel the butternut squash, cut in half and scoop out the seeds with a spoon (reserve these). Chop into 2 cm chunks then throw in a roasting tray.
• Peel and chop the red onion, add to the squash.
• Rub your fingers down the oregano stalks to remove the leaves and scatter over the veg. Sprinkle over 1/2 tsp smoked paprika, the cumin and chilli flakes if using then mix together. Drizzle with the oil and mix again.
• Wipe over the squash seeds to remove as much flesh as possible. Add to a bowl along with the pumpkin seeds with a drizzle of oil, the other 1/2 tsp. of the paprika and season. Tip onto a baking tray.
• Pop both the veg and seeds in the oven placing the squash mixture at the top of the oven and the seeds at the bottom and roast for 10-15 mins stirring both half way through.
• Chop the feta cheese into 2 cm chunks and scatter over the squash. Return to the oven and bake for a further 10 mins then remove along with the seeds. Lower the oven to 200c.
• Grease a 6 or 8 hole muffin tin. Spoon the squash mixture into each cup and sprinkle the roasted seeds over each one mixing them in a little (you may have some squash mixture and seeds left over).
• Beat the eggs with the milk or water, season and pour over each filled muffin cup.
• Bake for 15 - 20 mins (the centre should be set). Leave to cool at least 15 mins in the muffin tray before removing if possible. If not eating straight away, these can be left to cool and eaten cold.

Notes

They will keep for a few days in the refrigerator.
*You can also use sweet potato but the dish will take less time to cook

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Nutritional Benefits:
Butternut Squash: Contains carotenes which help to prevent certain cancers, reduce inflammation and protect the skin from sun damage. It is a good source of the antioxidant vitamins A (essential for good eye health and vision) C, E and B vitamins along with calcium, potassium and magnesium. Like all fruits and vegetables, it is a source of soluble fibre.

Squash seeds can be eaten like pumpkin seeds and are nutritional powerhouses rich in protein, zinc (boosting the immune system), iron (important for healthy blood cells and energy levels), omega 3 fatty acids, antioxidants, magnesium, selenium, calcium and many other nutrients .They also contain heart healthy polyunsaturated fatty acids and can benefit your heart, liver and immune system as well as helping to fight the onset of diabetes. They also contain tryptophan; an amino acid which is needed by the body to produce serotonin. This brain chemical helps regulate mood, appetite, digestion, sleep and memory. Low levels are linked to depression

Onions of all types are truly a superfood containing vitamin C and compounds which have anti-cancer, anti-inflammatory and antibacterial properties, help to reduce the risk of heart disease as well as regulating insulin response (insulin resistance is often a precursor to developing type 2 diabetes).

Eggs are an excellent all round food offering protein and amino acids needed by the body for it to repair itself. They contain many nutrients including vitamin A to benefit eye health, vitamin B12 (fighting depression and tiredness), vitamins D and K (keeping bones strong), iron, zinc and choline (a nutrient needed for the development of memory and learning in the brain).

Cheese is an excellent source of protein, vitamin D, calcium (needed for strong bones) as well as other various vitamins and minerals. There is still a lot of conflicting advice on eating saturated fats in dairy foods but recent research has shown that they have little effect on the heart or risks of strokes and may even help to prevent type 2 diabetes.  Like most foods, they should not be eaten in vast amounts but certainly as part of a healthy diet.